Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Sweetened Canned Applesauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sweetened Canned Applesauce with Salt	1%	2%	97%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	69.5% 90g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18% 10g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Sweetened Canned Applesauce with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	NA	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.27mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	NA	14.8% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	NA	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Sweetened Canned Applesauce with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Sweetened Canned Applesauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Sweetened Canned Applesauce with Salt:

• Both Frozen Roasted Potatoes with Salt and Sweetened Canned Applesauce with Salt have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Sweetened Canned Applesauce with Salt:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Iron, 7.4 times more Potassium and 10.6 times more Sodium than Sweetened Canned Applesauce with Salt.
• 1 pound of Sweetened Canned Applesauce with Salt lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.7 times more Energy, 1.3 times more Carbohydrate, 2.2 times more Fiber and 12.3 times more Protein than Sweetened Canned Applesauce with Salt.
• 1 pound of Sweetened Canned Applesauce with Salt provide inadequate amounts of Protein